SATAPR30

CrossFitAllen – CrossFit

Warm-Up

100 Meter Jog

10 Spidey w/ Twist (5 e/s)

10 Squat to Stand

:20 Samson (e/s)

100 Meter Jog

10 Side Lunges

5 Inch Worm – Push Ups

:20 Squat Hold

100 Meter Jog

:30 Dead Hang

:30 Overhead Wall Stretch

:20 Front Rack Stretch (e/s)

Strength

Squat Clean (Build to a Heavy Double)

*In 10 Minutes, athletes will build to a heavy set of 2 Squat Cleans

*Does not have to be touch and go, but must be completed with less than 10 seconds rest in between

Push Jerk (Build to a Heavy Double)

*In 10 Minutes, athletes will build to a heavy set of 2 Push Jerks

*May be taken from the rack

Conditioning

Metcon (Weight)

“MACHO MAN V2”

On The Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

Score = Lowest Completed Weight
*Athletes should choose a weight they can complete all 10 Rounds

Extra

For Time:

1,000 Meter Ski

10 Rope Clmbs

At Home METCON

Metcon (No Measure)

On The Minute x 10:

5 Double Dumbbell Power Cleans

5 Double Dumbbell Front Squats

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